Tuesday 04/10/2022
FITNESS
Tuesday
04/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
I.
Bench Press
3sets x 1.1.1reps (cluster sets)
II.
Strict Weighted Pull ups
3sets x 2.2.2reps (cluster sets)
*rest 15-20 between reps
*build to todays heavy alternating from I. & II.
B.
4 Rounds of
I.
2min Run for Distance
Rx:400/300m Sc: 300/200m
Rest 1min
2min Row for Distance
Rx:500/380m Sc: 400/300m
Rest 1min
COMPETITION
Tuesday
04/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Jerk
10sets x 1rep @65-70% 1RM
*focus on speed
*go EMOM
B.
Power Clean & Jerk
3sets x 6reps @50% 1RM (touch & go)
*smooth and fast reps
*practice for the most efficient technique
C.
I.
Bench Press
3sets x 1.1.1reps (cluster sets)
II.
Strict Weighted Pull ups
3sets x 2.2.2reps (cluster sets)
*rest 15-20 between reps
*build to todays heavy alternating from I. & II.
D.
I.
8:00 Run
*start easy, each minute increase the pace to finish strong
II.
Rowing
10sets x 500/400m
*go every 3min
*fast but sastainable pace
